Congrats to Coach Alex, Coach Marc, Vin Lentini and Vito Lentini for their awesome performance thisweekend in Miami! And congrats to all of our athletes for another great week of training.***Quote of the Week: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Dr. Martin Luther King Jr.A Look inside the program

WednesdayRP Nutrition Template = LightStrengthBack SquatBuild over 4-5 sets to a heavy 8RM for the day.As you build up, do not hit 8 reps until the final set. Warmup sets should jump an appropriate amount ofweight at 3-6 reps per warmup set. Do not fail on the main set.Conditioning, Part 1EMOTM for 10 mins7 Overhead Squats (75/55)7 T2BSprint Conditioning8 Rounds:30 Seconds Max Calorie RowRest 1:30 between setsScore is slowest round

SaturdayRP Nutrition Template = LightStrengthDeadliftBuild over 4-5 sets to a heavy 8RM for the day.As you build up, do not hit 8 reps until the final set. Warmup sets should jump an appropriate amount ofweight at 3-6 reps per warmup set. Do not fail on the main set.Conditioning16 minute AMRAP5 Deadlift (225/155)10 T2B15 Bar Facing Burpees